Resistance to the hormone insulin, also known as pre-diabetes, occurs when the body's cells are unable to absorb the glucose produced, which accumulates in the blood. Without proper treatment, a person can end up developing type 2 diabetes. Fortunately, this condition can be reversed through dietary changes and supplement use. It is likely that you will not need to take medications unless your doctor has identified other risk factors. Changing certain habits, in addition to balancing your blood sugar level, will improve your overall health.
Steps
Part 1 of 3: Changing Eating Habits
Step 1. Follow an anti-inflammatory diet
This type of diet is based on whole foods (preferably organic), complex carbohydrates, lean proteins and healthy fats. Many doctors recommend this diet because it is able to reverse obesity and type 2 diabetes.
Keeping your blood pressure steady through a balanced diet is the best way to fight insulin resistance. Healthy habits can prevent diseases such as pre-diabetes, diabetes, hyperglycemia and obesity
Step 2. Avoid processed foods
Try not to ingest chemical products and with a lot of sugars and fats present in these types of foods. Give preference to natural and homemade foods. Cook your own meals and opt for organic food. If you don't have enough time during the week, leave the basics ready (rice, beans and meat) and keep them frozen. You can also use crockpots, which help a lot.
Little is known about the harm that preservatives and pesticides can cause to a person's health, so avoid consuming them
Step 3. Eat more complex carbohydrates
At least 95% of the carbohydrates ingested must be complex. These nutrients have more developed molecules than simple carbohydrates and therefore they take longer to be absorbed and can regulate the amount of sugar in the blood. Try to eat these foods at lunch, and reduce portion sizes for other meals. Complex carbohydrates are found in unprocessed foods such as:
- Grains.
- Peas.
- Lentils.
- Bean.
- Vegetable.
Step 4. Reduce your sugar intake
Read labels to identify the amount of sugar present, and avoid eating processed foods that contain this artificial substance. Eating carbohydrates such as glucose, sucrose, fructose, and corn syrup in excess increases the risk of type 2 diabetes, cardiovascular disease, and obesity.
Sugar alone doesn't cause diabetes, but drinking high sugar drinks increases not only the level of sugar in your blood, but your risk of diabetes as well
Step 5. Include more fiber in your diet
Research shows that the consumption of fiber associated with whole grains reduces the risk of disease. Foods with rich sources of this nutrient include beans, berries, grains, vegetables and seeds. Flax seeds, for example, are fiber that contains a lot of omega 3.
Make it a habit to add a tablespoon of crushed flaxseed to each meal. Store them in the freezer or use a grinder to grind them up so you'll keep them from turning rancid
Step 6. Choose lean meats
Skinless fish and poultry are good sources of protein. Prefer fresh fish such as salmon, cod, haddock and tuna, as they are excellent sources of omega 3, in addition to being anti-inflammatory foods.
Avoid red meat and skin from poultry. This type of food is high in fat and may contain hormones and antibiotics
Step 7. Eat fruits and vegetables
Don't think that because they're sweet, you shouldn't eat fruit. In fact, these foods are rich in nutrients needed to keep the body healthy. After the association of sugar with fiber, your metabolism slowly absorbs them. Eat fruits and vegetables with the skin to ingest more fiber and prefer fresh options over dehydrated ones, as they have a higher concentration of sugar.
Also increase the amount of water ingested. Doctors recommend 1-2 liters, or about 6 to 8 glasses (250 ml each) per day
Part 2 of 3: Using fine herbs
Step 1. Add fine herbs to food
In addition to making meals tastier, these spices regulate blood sugar levels. Because they are hypoglycemic, they increase insulin production and prevent the intestine from absorbing sugars. As they have no side effects, you can use them whenever you want. Spices like these can even inhibit the craving for sweet foods. To reduce blood sugar levels, cook with:
- Cinnamon.
- Fenugreek seed.
- Ginger.
- Garlic and onion.
- Basil.
Step 2. Choose an herbal supplement
Gymnema sylvestre is an herb that has been used for over a hundred years to treat diabetes and hypoglycemia because it stimulates insulin production in the pancreas. As a supplement, take 1 gram of the herb daily. You can also drink bitter melon tea to reduce the amount of sugar in your blood and improve your glucose resistance. When using liquid supplements, take five to 30 drops twice a day.
You can also make use of the Coptis Chinensis herb. Some studies claim that it can reduce insulin resistance by stimulating your body's ability to respond to insulin
Step 3. Consult a physician before consuming any herb or supplement
These ingredients can react with prescription drugs, so seek guidance before using them. You can ask a pharmacist too, as most of them have extensive knowledge about the use of medicines.
Always read product labels and follow the dosage instructions as described by the manufacturer. Supplement food according to the period stipulated by the doctor
Part 3 of 3: Taking supplements
Step 1. Take vitamin supplements
Some studies claim that vitamins and minerals are very important in controlling blood sugar. Take vitamin B complex to supplement biotin, niacin, vitamin B6 and B12. Biotin helps regulate glucose, niacin can lower cholesterol, and vitamins B6 and B12 prevent nerves from suffering any kind of damage. Also take vitamin C to decrease insulin resistance and 600 IU vitamin D to increase your insulin sensitivity.
Use 1000 mcg of vitamin B12 and 50 to 100 mcg of vitamin B6 daily. These dosages may vary, so follow the label directions
Step 2. Take mineral supplements
These substances can control the blood glucose level. Choose a supplement consisting of magnesium, zinc, chromium (50 to 5000 mcg), vanadium (200 to 800 mcg), potassium, manganese, and selenium.
Considering that these minerals will be combined with other supplements, always follow the dosage recommended in the package insert and the doctor's recommendations. Avoid taking extra doses, as large amounts end up becoming toxic
Step 3. Take antioxidants
Alpha lipoic acid (ALA), for example, keeps glucose in the blood stable, in addition to stimulating blood flow and rebuilding nerves affected by high sugar levels. Take 300 to 1000 mg a day.
L-carnitine is another antioxidant capable of repairing nerve damage, as well as decreasing pain. Take 1 to 3 grams per day
Step 4. Use the Q10 (CoQ10) supplement
It is an antioxidant present in any cell in the human body. People who suffer from diabetes tend to have an insufficient amount and with supplementation, the blood sugar level can be regulated. The nutrient is also responsible for energy production.
For the treatment of type 1 diabetes, take 100 mg every day for 12 weeks. To treat type 2 diabetes, take 100 mg twice a day for 12 weeks
Step 5. Consume healthy fats
Your body needs fat to function properly. Foods like omega 3, evening primrose oil and flaxseed can reduce inflammation caused by diabetes. Omega 3 increases insulin sensitivity. Therefore, consume fish oil or the meat itself several times a week.
- Evening primrose oil lowers blood sugar levels. However, it may react to other supplements and herbs, so talk to your doctor before using it.
- Research has revealed that eating 40 grams of flaxseed every day for several months reduces insulin resistance.